A bit background: I started lifting january 2010 with my friends been at it since. I was on a full body program for couple of months until i switched to upper/lower split 4-days a week. I made very little progress between january 2010 - june 2011, too much exercises i was doing everything and progressing on nothing (typical beginner mistake). After that i just ditched all the crap and started eating like a pig i made incredible progress on all the big lifts and became a fat boy in the progress with bw of 108kg. In January 2012 i started a diet to lose weight and in 3 months i lost around 17kg which taxed my upper body lifts around 10-20kg each but deadlift and squat went up until i had nasty pain in my hip and had to drop squats. Squat PR with pain was 155kgx1 and deadlift 190x1. Somewhere in there i switched to 5/3/1 cant remember when. So since i couldnt squat i switched squat day to dynamic deadlift + prehab work. Deadlifting shoots up again and i establish a new pr at 200kgx1 with back pain... hip injury is healed but im with serious back pain now. about 2-3 months ago i went to see doctor about the matter and they gave me pills and such but it didnt help much. Resting and not even stretching has helped alot. Month ago i started machine hack squats with success( no back pain) but i cant even deadlift a empty barbell because that causes minor pain in back. Just recently ive been able to switch back to back squats i was suprised to be able to lift 90x5 with ease and no back pain.

Ive had shoulder issues from around the end of the year 2011 but ive managed them some what. Cant really bench heavy anymore i was fine on 531 until i added dips to ovh assistance. Bench started declining and eventually pain and i had to drop dips they always caused minor pain in first set and nothing on the rest of the sets.

Split im following is monday: bench, wednesday: squats(yes legs once a week to keep back healthy and ive improved this way before), friday: ovh, Ive ditched the percentage stuff because they arent really useful imo i go with a feel now and instead of trying improve 2 upperbody push lifts like 5/3/1 i chose to improve OVH STR because that NEVER gave me shoulder pain.

5.10.2012 OVH day. I deciced to switch Press to Push press because of no progress seen in the lift for a long time

bw: 92kg

Warm upsPush Press40x8 technique felt good ive improved my flexibility so that i can rest the bar on my shoulders50x5 nice and easy55x555x5 felt good i decided to go for more weight60x3

Seated High Incline Db Press24x10 easy26x926x830x4

Chin-upsbwx5bwx5bwx5bwx5bwx4

Db Upright Rows (testing a new exercise i saw in Jim Cordova shoulder workout, Check it ITS GREAT STUFF)

18kgx1619x1022x1024x8

Outstanding like man says. I get a great pump in side and rear delt. Doing them hands point down at the top so it hits the rear delt better.

Some Curls and Pushdowns and facepulls and home

8.10.2012 Bench day, here i decided to try incline bench at 45-50 angle because flat is just giving too much shoulder issues. Ive had a naggig shoulder pain from last friday push press workout.

warm ups

Incline bench, not sure of angle but atleast 45 deg

50kgx1060x865x665x565x4

Chins, this the day i do all the sets to failure bwx5bwx6bwx4 i decided to stop here since it went so bad

shoulder still nagging and affecting even the chins. My right side is coming up at different pace as left.

Decided to try a new exercise here

Lateral Db Hold for as long as i can. After first set 90% of shoulder pain gone i guess blood just wasnt flowing through.6kg dbx20sec+3kg dbx40sec+3kg dbx30sec+3kg dbx20sec+

I decided to call it a day

10.10.2012 Leg day

I start decided to start with front squats to get more leg drive for push press. Never done front squats before.

Front squat40kgx1050kgx1060kgx870kgx580kgx3 Too hard for my wrists + this exercise requires alot from the delts and upper back

That was followed by some reverse pyramids on leg extensionm, high rep leg curls and abwheel then i decided to go home

Front squats gave some shoulder pain which was over by friday

12.10.2012

Push Press

warm ups

40x850x560x560x560x560x560x4

Former PR is strict press 60x3 + 2 push presses with bad technique so these numbers seem good

Some Db Shrugs 4-5 sets dont remember weights

Seated High Incline Db Press

26x826x726x10 ( 3 reps helped)26x7

Pull-upsbwx5

Chin-upsbwx5bwx4bwx3 going bad here...

Some facepulls,rc and arm work and i went home

15.10.2012

Bw: 94kg

Incline bench40x1050x1060x565x5 felt heavy70x470x370x2

Went little too heavy here. Next time ill aim higher reps

Flat db bench30x830x830x7

This just doesnt feel good at my right side shoulder. No pain but its unstable just doesnt feel good after my elbow passes 90 degree angle.

Chins

Couple of sets and they felt bad no str at all so i decided i wont do more this time. Dont know what gives. I should get bands to get some light chin workouts in sometimes.

Decided to do some cable rows instead. Went good i guess since i dont do them regulary. Curls, facepulls and homeIts a damn shame we dont have chest supported row machine that could be useful now since chin str going down and low back cant handle really heavy rows.

Forgot the RC work... well next time!

ive felt some back pain after stretching hammies/back will be intresting to see what happens tomorrow at the leg workout.

Just visited doctor third time and finally a someone with sense left in him/her. First time i had burana doctor, second time i had a gym is a sin and devils work doctor... (sigh), third time i finally have doctor that gives me answers. Structure of back seems fine but its had muscle tear in lower back and its recovering -> i can continue to workout with lower weights as long as it doesnt make it worse and i should be doing light high rep work to strengthen lower back muscles. Later in evening leg workout...

Barx1040x1050x5 65x3 PR here even with weak abs and triceps...65x250x650x450x4

Arnold Press19x816x1016x10

Db Shrugs30x3037x2542x2030x25

Db Lateral hold

3kgx1min3kgx40sec

Curls, facepulls, rc work

Overall felt bad. My triceps are beat to death and having elbow pain because of it and abs are still weak from wednesday. I need to go light on monday and move my heavy ab work from wednesday to friday.

Had to use wrist wraps to ease the elbow pain. Forearms overly fv(k up from wednesday

Seated High Incline Db Press26x624x724x6

Power Clean50x550x550x550x555x555x3

Db Upright Row19x1019x1019x1019x8

Db Shrug39x1539x1539x15

Db Lateral Hold6x30s6x20s3x40s

Facepulls, curls, pushdowns, rc work and forgot to do the abs...

Frustrated with the elbow pain i had it twice now after squatting and gets worse everytime i press. Pressure is being place on my arms instead of my back i have to move to grip wider. Tip i got from LRB Paul Carter.

Finally found whats bothering my back. Its got nothing to do with my lower back its tight piriformis. Ive foam rolled it whole sunday and today at work i stretch pretty much throughout the day its gone from shiet to no back pain and only some discomfort/pain in glute.

Flat Db Bench Neutral grip tucked in16x2022x1024x1026x1030x1033x8

Vertical flies in x-over machine30x1020x1410x3015x2015x20Great chest pump and much easier to perform than any those other "crap"flies and as added bonus these leave the front delts alone.

Chin-ups bwx5bwx4bwx4These seem to flare my forearm muscles and elbow. I guess its time to drop the chins for a while

Resting each rep on platform and dropping on it without eccentric. Didnt rip my elbows but lats felt like bulldozer hit em NICE!

V-grip cable Row70x1280x1090x10100x10

Underhand Row (in crossover machine) 40x3060x3070x2070x2070x20

Side bend24x2024x2024x20

Ab Crunchbwx15bwx15

I felt great :) thought id lose strength since i didnt do any pressing on friday but no i gained. Benching havent felt this good in long time and i can work past my elbow pain if i dont completely extend arms in pulling movements :)

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